XT wharton thorasic spine exercise http://www.runnersworld.com/injury-prevention-recovery/thoracic-spine-stability-technique, YTI
Tuesday off did cross training for shoulders but that was it. SICK
this is Uta by the way
Wednesday PM road 10, 66:21, first 5 with Uta in 34:19. strides after. still sick also shaky/weak
tot.10.5
XT wharton, YTI, rubber band
Thursday PM road 10, 65:35, first 5 with Uta in 34:10. strides after. still sick but not weak. tot. 10.5
XT wharton, YTI
Friday PM feeling tons better still coughing and blowing my nose but just felt really good by the time
the afternoon rolled around that I decided to try to do a 10k at 95 to 100% mp. I did about
5k warm up with Uta. After I dropped her off I did strides and got started. As soon as I saw
the mile split I knew this was a bad idea, 5:28. It is uphill but still the effort was there and I
was not moving quickly. I muscled through but felt sick. 33:02 10k. The positive side was
I had no coordination issues and this was a tougher loop than what I used a few weeks ago
for the same session so this was probably a bit quicker effort in comparison and no
coordination issues where as a few weeks ago I was barely holding it together at the finish
tonight if I hadn't been sick I would have continued on. tot. 10
XT wharton, YTI
Saturday AM 3 miles with Uta and Melissa, 22mins. tot. 3
PM marzuka 20k, 1:20:27 this is actually a bit longer than 20k and very hilly tot. 12.5
XT wharton, YTI
Sunday 1pm 30mins on woodway curve, 4.5 miles, then 4 strides with jog breaks still on curve.
Noticeable how this forces me to control my form and engage my core differently. Also
theshape of the treadmill seems to increase the effort at pace. So at 9mph I felt like I would
expect to at around 10mph tot. just over 5 miles
I had planned a second run later but my stomach made it a no go. I am still on the anti biotic
and I don't handle them well. Really hoping to start to get some momentum going in the
right direction next week.
XT wharton, YTI
Summary Still sick but getting better. Hopefully will come the rest of the way around soon. The workout was obviously a bit pathetic but I'm sick so it is what it is. The nice thing was it was still a good step forward in terms of the coordination. Each run I am feeling more and more control over my shoulders and upper back but I still only feel comfortable for a mile or two before it becomes hard to hold them back and I really have to fight to hold form from that point on. That said a week ago I was struggling from the start so really this is a pretty big improvement. I am still very weak but at least I'm starting to get stronger.
2 comments:
Awesome that you are back blogging, love to read about your training and insight. Do you think the ShouldersBack harness thing has helped at all?
Ryan, I do think it has helped. It is a tool not a fix. It really helps make you aware of your position and find a better one but it isn't going to fix the problem.
nate
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